WODS
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May 24th, 2018

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Thursday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row Mobility Mobility Mobility Spend 10 min working on all mobility Metcon (Time) “Kimtastic” 50-40-30-20-10 Med Ball Sit Ups 20/14 Med Ball Squats 20/14 Med Ball Twists 20/14 (seated)

May 24th, 2018

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Thursday WOD

Guns Out CrossFit – 6 Week Challenge View Public Whiteboard Warm-up (No Measure) 200 m run 4 min tabata Plank Up Downs Banded Hamstring from the ground Metcon (Time) 3 RFT 20 cal row 30 Sit Ups with med ball toss 30 med ball slams 400 ft of shuttle runs 10 KBS (Russian)

May 23rd, 2018

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Wednesday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 10 Cal Bike 200 m run 10 Cal Bike Good Mornings PVC Pass Throughs Metcon (No Measure) 30 min EMOM Min 0-10 Even: 8 HSPU Odd: 5 Deadlifts@60% Min 10-20 Even: 10 Box Jump Overs Odd: 3 Deadlifts@70% Min 20-30 Even: […]

May 22nd, 2018

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Tuesday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warmup (No Measure) 200 m row 12-9-6 Russian KBS 53/35 Goblet Squat 53/35 SDHP 53/35 Banded Shoulder Sampson Down Dog to Cobra x5 Metcon (Time) “Time Flies” 3 Rounds for time: (teams of 2) 30 Cal Row 50 Wall Ball 30 Hang Power Snatch *round 1:75/55 round […]

May 22nd, 2018

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Tuesday WOD

Guns Out CrossFit – 6 Week Challenge View Public Whiteboard Warm-up (No Measure) 200 m row 100 Single Unders 10 Push Ups 15 Air Squats 50 Single Unders Banded Shoulder Squat Holds on Wall x 10 Metcon (Time) “Monday Fun Day” 10-9-8-7-6-5-4-3-2-1 Push Press (bar) Med Ball Cleans Step-Ups *200 m med ball run in […]

May 21st, 2018

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Monday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row Bring Sally Up (Hang Squat Clean edition with the bar only)Couch Stretch PVC Pass Throughs Metcon (Time) For time: (15 min cap) 8 Squat Cleans 155/115 5 Muscle Ups 6 Squat Cleans 185/135 4 Muscle Ups 4 Squat Cleans 225/155 3 […]

May 19th, 2018

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Saturday Team WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 M Row 50 ft Duck Walk 50 ft Russian Kicks 50 ft Burpee Broad Jumps 50 ft lunges Arm Swings/Leg Swings Metcon (AMRAP – Reps) “Double Trouble” 20 Min AMRAP 100 Thrusters (Bar cannot touch the ground until complete) 65/45 20 Burpees Over […]

May 19th, 2018

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Saturday WOD

Guns Out CrossFit – 6 Week Challenge View Public Whiteboard Warm-up (No Measure) 200 m row + 200 m run Bring Sally Up (Air Squat Edition with PVC) Hip Stretch (wall and ground) Metcon (AMRAP – Reps) Conditioning 2 rounds for reps 2 min Row Sprint 2 min Bicycle Crunches 1 min rest 2 min […]

May 18th, 2018

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Friday WOD

Guns Out CrossFit – CrossFit View Public Whiteboard Warm-up (No Measure) 200 m row 3 rounds of: 10 Push Press (bar) 10 Bent Over Row (bar) 10 Squat Jumps banded shoulder banded pull-apart Metcon (Time) “Water Break” 5 Rounds for time: 20 Dumbbell Push Press (alternating each arm) 50/35 40 DU’s 60 Mountain Climbers

May 17th, 2018

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Thursday WOD

Guns Out CrossFit – 6 Week Challenge View Public Whiteboard Warm-up (No Measure) 4 min tabata Flutter Kicks Air Squats Arm Swings/Leg Swings Scorpion on back and stomach Metcon (Time) “Double Trouble” (Teams of 2) 400 m Medball run buy in 20 Burpees in unison 50 Dumbell Snatch (alternating) 40 Ring Row 30 Knee Raises […]